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15 minute cardio workout at home

15 minute cardio workout at home

Often it can be a really difficult task to be physically active and maintain good physical shape. The main obstacle that stands in our way is life itself. It seems that it’s ready to make a joke with us every time we make plans, breaking them to pieces. You grab your fitness card, eagerly waiting for the working day to be over, but at the last moment additional tasks that can not wait appear. To top it all, then you fall in traffic. Helpless behind the wheel considering options to jog in a nearby park. Life, however, has its own opinion,  because outside starts raining ... This of course is just a scenario. Though the reality is not much different. For the majority of people working out at home is not a temporary solution but their only choice. Perhaps many of you are also in a similar position. Therefore, in today's article I decided to draw special attention to the cardio workout at home. Cardio workout at home To do a quality cardio you do not need treadmill, stationary…
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20 minute body weight workout at home

20 minute body weight workout at home

Summer is now in full swing and most of us enjoy a well deserved vacation. But this does not give us an excuse to ignore workouts and physical activity. So I decided that now is the perfect time to share with you an interesting exercise program that you can run at any time and anywhere: at home, in a hotel room or on the beach. Note: For this workout you won’t need any tools or aids - without weights, training bands and bars. Only the weight of your own body and maybe a fitness mat are enough, but even the mat is not mandatory. The training is gentle on the joints and is suitable for everyone: beginners, intermediate and advanced. Its duration is 15-20 minutes, not including the warm-up. Are you ready to start??? Warm-up First heat the body well. Never forget the warm-up - otherwise you're just begging for traumas and injuries! It is an important component of your workout because it stimulates circulation, warms the  muscles and gradually increases the heart rate. It is…
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Basic Exercises: Source of strength, power and muscle mass

Basic Exercises: Source of strength, power and muscle mass

What are the basic exercises? Basic exercises are a couple of joint movements, which load a couple of muscles or muscle groups at once. A great example for basic exercise is the squat, where the load is put mostly on lower body and waist muscles, including quadriceps, calves, gluteus and lower back. There are no exact criteria which exercises are classified as basic and which are not. Generally, the more joints and muscles are included in an exercise and the higher its intensity and impact on the body is, the more “basic” it is. The advantages of basic exercises Increase overall body strength, including the core muscles. Exercises like squats and bench press will not only significantly increase your strength but will also help you move and do any other physical activity more efficiently, as well as better managing situations in real life. Increase muscle mass. Basic exercises not only increase the mass of the muscle group they’re training, but create an overall anabolic…
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Fat Loss Secrets - Part III: Excess post-exercise oxygen consumption (EPOC)

Fat Loss Secrets - Part III: Excess post-exercise oxygen consumption (EPOC)

I’ll start this article with the tale for the hare and the turtle. We all know the hare quickly and vigor starts the contest, until he decides to rest under a tree. At the same time, without hurrying and giving up, slowly but steadily the turtle outrivals the hare and wins. Great story, but is that really how it is in sports and training? Yes, the turtle does win, but the hare runs all the distance for a much shorter time, manages to rest and, to be honest – he’s the cooler one. If we look at the animal kingdom – the fastest animals look more athletic and graceful. I don’t know about you, but I prefer to be like the hare! The message I want to send with this fairy tale is that if you really want to get in shape you shouldn’t train like a turtle – slowly, sluggishly and boring, but like a hare – fast, energetic and with a short rest pauses.   To prove I don’t twaddle and the intensity of the training is more important than its duration…
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Fat loss secrets - Part II: Mobilization of fat

Fat loss secrets - Part II: Mobilization of fat

In the previous article of the series “Fat loss secrets” we learned more about the metabolism of fat. There are dozens of ways to improve metabolism: with detoxification, facilitate digestion, getting enough sleep and so on. These little changes help the biochemical processes in the body. The advice I gave you if you want to burn fat effectively is to increase your muscle mass. The idea is not to become bodybuilders but to increase you basal metabolism rate (BMR). You will find more on this subject here. But this is not all you need to know. Metabolism of fat is only one side of the coin. Mobilization of fat is the other. Burning fat always goes through 3 stages: mobilization, transportation and oxidation. In the first stage – mobilization, the fat is being “brought out” of the fat cells and then transported in muscles, where they serve as an energy resource. It’s important to know that our body don’t give up on its energy reserves that easy. And…
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Top 6: Exercises for a perfect butt

Top 6: Exercises for a perfect butt

Before continuing with the methods that actually work and will guarantee you the results you want, I first want to point out what won't work. ь If you train your gluteus for example, you burn calories and excite muscle growth, which certainly won’t do any harm, but no way are you directly burning the fat, covering those muscles. To do that you need to create the proper environment for fat burning (with calorie deficit) and the organism starts to evenly reduce fat deposits in all body parts. I’ll give you an analogy with abs: You could do 1,000 crunches a day and never have a 6pack unless you reduce overall body fat percentage. And this depends mainly on your diet. In conclusion, if you want to carve the perfect tight butt, you’ll have to follow the same steps as for every other body part: Follow a structured exercise program (to develop your muscles); Eat appropriate to reduce body fat percentage; The most effective butt exercises: To carve a sexy butt, it is…
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Fitness program for the inside part of the thighs

Fitness program for the inside part of the thighs

Fitness program for the inside part of the legs 1. Warm up the whole body 2. Sumo squats – 1x15, 1x12, 1x10, 1x8 3. Romanina deadlifts -  1x12, 2x10, 1x8 4. Leg presses – 1x15, 2x12, 1x10 5. Sumo deadlift – 1x15, 1x12, 1x10, 1x8 6. Abductors – 1x15, 2x12 (hold on at every rep for 2 seconds) 7. Adductors – 1x15, 2x12 (hold on at every rep for 2 seconds) Recommendations This workout is suitable for those who want to tighten up the inside part of their legs. It is especially suitable for women. This workout is for people with some fitness experience and good recovery. It's definitely not designed for beginners. Rest between sets is 30 seconds. The whole workout must be completed in 40 minutes max.
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Awesome leg workout

Awesome leg workout

Program 5 to 10 minutes bike -          Warm up the whole body -          Squat on a smith machine or with a free weight – 1 (series)  x 12 (repeats); 1x10; 1x8(heavy); 1x5-6(heavy); 1x12 (60% from the previous weight) -          Rome deadlift  (lay particularly on the back side of the hip)  - 1x12; 2-3x8 (heavy); -          Leg press with closed legs (lay particularly on the front two head of the quadriceps) -   1x15; 1x12; 2x8-10 (heavy); 1x15; -          Sumo deadlift (lay particularly on the adductors, tailor muscle and rowing muscle) – 1x12; 2-3x6-8 (heavy); 1x12; -          Tractions + bending the back side of the hip (superseries*) – 3x15; *Superseries – Do one series…
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Fitness program for people with back pain

Fitness program for people with back pain

This program is designed for beginners whose experience back pain. If you got some serious issues, consulting a specialist before starting any workout program! This workout will strengthen the muscles of the back, chest and etc. In this way the spine will be more stabilized and posture will improve. These exercises are in an antagonistic sequence. It is important to follow them in the exact order. 1. 5-10 minutes on a stationary bike in order to warm up the whole body. 2. Bench presses with raised legs – 1x15; 1x12; 1x8; 1x8-10 Why should you raise your legs in the air? Because this way the spine will have support and will remain in neutral position. Strive for gentle and light movements.  Increase the weight slowly and gradually. 3. Rowing on a machine with chest support – 1x15; 1x12; 1x8-10 Use wider grip! 4. Chest press on a machine – 1x15; 1x12; 1x8-10  Choose a machine that provides solidity and support for the back. 5. Rowing…
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An easy to follow workout that you can perform at home

An easy to follow workout that you can perform at home

This routine is designed for complete beginners who prefer exercising at home. Always start with a whole body warm-up (make circular movements with your joints through their full range of motion) Bent knees push-ups / Chest presses with a resistance band - 3 sets x as much repetitions as you can do (no more than 15). If it is too easy for you, do regular push-ups instead. Resistance band row / Resistance band seated row - 3 sets x 12-15 repetitions   Bicep curls with dumbells / resistance band - 3 sets x 12-15 repetitions (if you do not have dumbells, you can use a resistance band; step on it, hold the handles and curl slowly). Chair triceps dips - 3 sets x 12-15 repetitions Squats and shoulder presses with resistance band - 3 sets x as much repetitions as you can do (no more than 15). Start doing a squat and finish with a shoulder press at the top. If it's too hard, you can do squats and shoulder presses separately. Glute bridges - 3 sets x 15-20 repetitions Romanian…
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